Despite statistics that say flying by plane is safer than traveling by car, bus, or train, many people are afraid of flying.1 Psychologists estimate that between one of three and one of five people will experience aerophobia during their lifetime.2 They may experience extreme anxiety and fear at the thought of flying. Fortunately, this condition is treatable through methods of therapy and, if necessary, medication.
What Is Aerophobia?
In the case of aerophobia, people find themselves fearing for their safety or fearing they will become overwhelmed as the plane is in motion.1 Often, they understand that flying is safe, but still feel excessively fearful.1 In minor cases, they may suffer from mild anxiety prior to or during flight. In more extreme cases, people may experience debilitating panic attacks and the severity and duration of anxiety symptoms will require treatment from a licensed mental-health professional.
Common Symptoms Related to the Fear of Flying
People who struggle with aerophobia will experience symptoms similar to intense anxiety at the thought of flying or as they’re in flight. Often, symptoms of aerophobia present in similar ways as the symptoms of other phobias like claustrophobia or acrophobia.
Symptoms of aerophobia include:2
- Chills
- Feeling like you’re choking on air or saliva
- Anxiety or panic attacks
- Foggy mind, which may lead to confusion or disorientation
- An increase in heart rate, leading to flushed skin and body shakes
- Gastrointestinal issues
- Irritability
- Nausea or vomiting
- Rapid, shallow breathing
- Excessive sweating
What Causes Someone to Be Scared of Flying?
The exact causes of aerophobia remain to be elucidated, but studies suggest that there may be multiple reasons.4 For instance, someone with a fear of flying may have underlying physical conditions like heart disease or sinus problems that become more irritated in the air.2 They could also exhibit an underlying physiological or psychological issue like trauma or germaphobia.
Possible causes of aerophobia include:2
- Feeling out of control: Placing your safety into someone else’s hands may trigger feelings of fear and distrust, leading to the development of aerophobia.
- Past trauma related to flying: Whether the person was involved in a past incident on a plane or watched plane passengers endure trauma, they may develop a fear of flying.
- Being raised to have a fear of planes: Sometimes, our parents’ fears end up being passed on to us through how they talk about the experience, leading to the development of the same fears they harbor.
- Individual reasons: Some people develop a fear of flying due to reasons not even related to flying. Whether the person struggles with social anxiety, germaphobia, claustrophobia, or is dealing with some other issue experienced in flight, they may develop a reluctance or fear to be in the air.
5 Tips to Get Over a Fear of Flying
Aerophobia is a treatable mental health condition, and in many mild cases, you may be able to get over your fears from the comfort of your own at home.
Five practical tips for coping with aerophobia are:
1. Educate Yourself
Often, fears are strengthened by mystery. Learning about safety measures, including about plane mechanics and turbulence, may help alleviate your anxiety.2 You can do online research, watch YouTube videos, read books, or attend group classes for people who struggle with fear of flying. These resources are offered by many airline companies.
2. Recognize When Your Thoughts Are Becoming Irrational
Work to replace negative thoughts with positive ones. For instance, if you find yourself thinking about what might go wrong, try thinking about the wonderful things you will experience at your flight’s destination. Whenever you catch yourself slipping back into negative thoughts, tell your mind to “stop” and shift focus to something positive.2
3. Recognize Your Triggers
When you find your fear and anxiety peaking, observe your environment and thought patterns so you can better understand what is triggering your fear responses. Triggers include certain thoughts, sights, memories, sensations, or even smells.1
4. Practice Relaxation Techniques
You may be able to better cope with aerophobia if you develop techniques to help calm yourself down. Try breathing techniques, visualization, or progressive muscle relaxation to help relieve your symptoms. Some people find journaling, meditating, or praying helps them get through their fears.2 Try to practice these techniques two or three weeks prior to boarding a plane. The more practice you have, the more effective these techniques will be.
5. Distract Yourself
Figuring out a way to distract yourself can help alleviate feelings of fear. Bring along relaxing elements to immerse yourself in such as a soothing playlist, a comfort movie, or your favorite book.
Treatment for Aerophobia
Most cases of severe aerophobia can be treated with therapy, including exposure therapy, cognitive behavioral therapy (CBT), systemic desensitization, and medication.1 Sometimes, these treatments work on their own; other times, they will be grouped together to create a more effective plan of treatment.
Exposure Therapy
Exposure therapy provides benefits to people who are suffering from phobias, even aerophobia. It has been touted as the best form of therapy for a fear of flying. It is executed through controlled exposure to flying, whether that be through visualization strategies, virtual reality, flight simulations, or actual flight.1
Cognitive Behavioral Therapy (CBT)
CBT is one of the most commonly used forms of therapy to treat patients suffering from phobias. Through conversation, the therapist can assist the patient to understand their negative thought patterns, develop new ways of coping, and understand what is triggering their flight anxiety.
Systemic Desensitization
Systemic desensitization is a form of therapy that utilizes the classical-conditioning principles.3 The goal is to remove the fear responses and replace them with relaxation responses through a counterconditioning method. To begin, the patient is taught relaxation techniques and breathing exercises. Then, they’re slowly exposed to their fear. As the exposure increases in intensity, they will practice their relaxation techniques until they are comfortable enough to move on to the next level of intensity.3
Group Therapy
Group classes may help those experiencing a more mild fear of flying with no underlying physical or mental-health issues. These classes often last two to three days and give people a chance to meet with pilots and learn about planes and the measures taken for optimal safety. You may even be given an opportunity to board a plane.
Medication
Medication may be prescribed by a psychiatrist to help alleviate certain symptoms of aerophobia like nausea or anxiety. Some of the most commonly prescribed medications for patients suffering from aerophobia are anti-anxiety medication like Xanax, Valium, or motion-sickness medications like promethazine.
How to Get Help For Fear of Flying
If you’re suffering from aerophobia, you may find help in reaching out to a mental-health professional. They can help you understand your phobia, treat it, and figure out whether there are any other underlying causes contributing to your fears. You can find a mental-health professional in an online directory, through your insurance, or by word of mouth from friends or family.
Final Thoughts
Aerophobia can negatively impact your life in many ways. Fortunately, this phobia is a treatable mental-health issue that you can overcome with the help of a good therapist, trusted friends and family, and medication, if necessary.
Additional Resources
- Mental Health America
- National Alliance on Mental Health
- MentalHealth.gov
- Online Therapist Directory: Sort therapists by specialty, cost, availability and more. Watch intro videos and see articles written by the therapists you’re considering working with. When you’ve found a good match, book an online therapy appointment with them directly.
Are you ready to connect with a therapist but feel a little overwhelmed by all your options? Speak with one of Choosing Therapy’s Client Navigators. Client Navigators are mental health professionals who will listen to what you’re looking for in a therapist and help pair you with the best possible fit. Getting started is free, easy, and confidential.
